1) Cardio 60sec – Bike/Row/Run/Ski/Sled Option
2) Long Split Pulse x 20-30 sec/side
3) Middle Split Hinge x 8
4) Bottom Of Squat Hold x 30 sec

https://youtu.be/3LdUHJS24T0
https://youtu.be/lYj6WB3Hyes

HOT START
2 ROUNDS CONTINUOUS

14 Alternating Bodyweight Cossack Squats
14 Russian KBS 53/35lbs
Run 150-250m

Back Squat 10-8-6-4
Back Squat for load:
#1: 10 reps @ 60%
#2: 8 reps @ 70%
#3: 6 reps @ 75%
#4: 4 reps @ 80%

Front Squat 4×5
Front Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 5 reps @ 70%
#4: 5 reps @ 70%

WOD
21-15-9-15-21

Goblet Cyclist Squat 53/35lbs
American KBS 53/35lbs

10 Burpee to Plate after each round

15 min Time Cap

Cash Out
Barbell Single Leg RDL

https://youtu.be/-IaQkgdQgfM

*Work at a moderately challenging weight in Week 1. Perform 10 reps on each leg per set.

Target (10#) increase / week if work sets are above 100kg (220#).

Target (5#) increase / week if work sets are below 100kg (220#).

‐—————

Superset for 2 sets. Rest 30 – 60 seconds between sets.

DB Split Squats Rear Foot Elevated
2×10

https://youtu.be/Z2knwP5U9Js

*Work at a moderately challenging weight in week 1. Perform 10 reps on each leg per set. Target 5lb increase / week.

Single Leg Box Jumps
2×4

https://youtu.be/KA9IiBuS-ww

*Work at a moderately challenging height in week 1. Perform 4 jumps on each leg per set. Look to increase height each week.

Cooldown
1-2 SETS

1) Pancake Stretch x 1 min right leg, 1 min left leg, 1 min center
Elevate butt as needed

2) Middle Split x 30 sec
Hold onto a stationary object in front of you for assistance

3) Half Kneeling Hip Flexor Stretch x 1 min/side
Push the hip forward to maximize the hip flexor stretch

On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.